Connect with us

Workout Routines

Roger Snipes Workout Routine

Emmy Wallin Author Profile Image



Roger Snipes' Workout Routine & Diet

What does Roger Snipes’ workout routine look like?

Roger Snipes is best known as a top British fitness model, personal trainer, fitness competitor, and a bodybuilder. 

Snipes began his journey in track and field events when he was a teenager. His competitive nature made him passionate about weight training. 

Within this article, we’ll discuss Roger Snipes’ workout routine, diet, and supplements: 


Current Stats

  • Height: 178 cm – 5’10”
  • Weight: 100 kg – 220 pounds 
  • Age: 41 years old 
  • Birthday: 5th of February, 1979 
  • Accolades: Mr. UK, Winner, 2010


Workout Principles

Roger Snipes completed a DNA test which advised him that with the main genes they had tested he was 60& strength and 40% endurance.

His main form of hypertrophy is like strength training with small reps and high weight. 


Roger Snipes’ Workout Routine 

Roger Snipes normally hits strength exercises and this is what works best and where he sees the best results for his workout. 

Snipes’ lifting regime contains low reps and heavyweights and he normally adds in some accessory work with higher reps to help his muscle to grow.

Here is Roger Snipes’ workout routine: 


Monday: Quads and Calves

On Monday, Roger Snipes hits a quads and calves routine by doing 6 different exercises with an average of 4 sets and 8 reps.

Here is Roger Snipes’ quads and calves routine: 

1. Hack Squat (4 sets, 8 reps)

2. Seated Calf Raises (6 sets, 8 reps)

3. Leg Press (4 sets, 8 reps)

4. Standing Calf Raise (4 sets, 8 reps)

5. Lunges with dumbbells (4 sets, 8 reps)

6. Leg Extensions (4 sets, 8 reps)


Tuesday: Back and Triceps

On Tuesday, Snipes performs a back and triceps routine by doing 8 different exercises.

Here is Roger Snipes’ back and triceps routine: 

1. Seated Rows (4 sets, 8 reps)

2. Dips (4 sets, 8 reps)

3. Hammer Strength Row (4 sets, 8 reps) 

4. Rope Pushdown (4 sets, 8 reps) 

5. Wide Grip Pull-Ups (4 sets, 8 reps) 

6. Kickbacks (4 sets, 8 reps) 

7. Bent Over Barbell Rows (4 sets, 8 reps) 

8. Tate Press (4 sets, 8 reps) 


Wednesday: Chest and Biceps

On Friday, she hits a chest and biceps routine. 

Here is Roger Snipes’ chest and biceps routine:

1. Flat Bench (4 sets, 8 reps)

2. Preacher Curls (4 sets, 8 reps)

3. Incline Bench (4 sets, 8 reps)

4. Barbell Curls (4 sets, 8 reps)

5. Hammer Strength Decline (4 sets, 8 reps)

6. Concentration Curls (4 sets, 8 reps)

7. Cable Fly’s (4 sets, 8 reps)

8. Hammer Curls (4 sets, 8 reps)


Thursday: Legs

On Thursday, Roger Snipes hits a legs routine by doing a total of 7 different exercises.

Here is Roger Snipes’ legs routine: 

1. Glute Hamstring Raises (4 sets, 8 reps)

2. Hip Raises with 100 kg bar (4 sets, 8 reps)

3. Deadlift (4 sets, 8 reps)

4. Squats (4 sets, 8 reps)

5. Kickbacks (4 sets, 8 reps)

6. Hamstring Curls (4 sets, 8 reps)

7. Wide Sumo Squat Pulses (4 sets, 8 reps)


Friday: Shoulders

On Friday, he hits a shoulder routine by doing 8 exercises.

Here is Roger Snipes’ shoulder routine: 

1. Upright Rows (4 sets, 8 reps)

2. Front Raises (4 sets, 8 reps)

3. Rear Fly’s (4 sets, 8 reps)

4. Rope to Face Pulls (4 sets, 8 reps)

5. Behind The Head Shoulder Press (4 sets, 8 reps)

6. Shrugs (4 sets, 8 reps)

7. Seated Lateral Raises (4 sets, 8 reps)

8. Seated Row with Wide Bar and Elbows High (4 sets, 8 reps)


Saturday and Sunday: Rest 

On Saturday and Sunday, Roger Snipes rests. 


Roger Snipes’ Diet

Roger Snipes likes to mix up his diet according to how he feels that day. He has stated: “I would say my diet is quite mixed from clean to dirty. I have a balance according to what my body needs.”

Here is Roger Snipes’ diet: 


1. Breakfast

  • Oats 
  • Berries 
  • Protein shake 


2. Snack 

  • Protein shake 


3. Lunch 

  • Spinach 
  • Chicken 
  • Brown rice 


4. Dinner 

  • Salmon 
  • Green salad 



Roger Snipes uses the following supplements to help fuel his gains: 



Roger Snipes has never liked to lose and that’s why he always been drawn towards creating the strongest version of himself with weight training. Anything can be achieved if you just work hard for it.

Don’t forget to share this with your loved ones. 

What do you think about Roger Snipes’ workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.